AO: Wildcat
QiC: GreenBean
Pax Count: 16
Pax List: Billboard, Chaingang, Curveball, Dubya, DYN-O-MITE!, Fireballs, GreenBean, Magic Mike, Manhole, Radar, Rambo, Sasquatch, Snake Oil, Wreck-It Ralph
FNG Count: 1
Downrange:
Warm up: Follow me down to field, but wait, circle back around to pick up the six (it was the FNG- so we’ll give him break!). Cut across field (Manhole reminded me we only have about 9 coupons)- not to worry. YHC was heading to the Vanderlyn monkey bars for a mini murph.
The Thang: In Preparation for our annual F3 Murph Challenge (coming up on Memorial Day!), I gave a good taste of “The Murph”. In honor of Medal of Honor recipient, Lieutenant Michael P. Murphy (Navy Seal), we performed a workout he was known for doing daily:
Run 1 mile (we ran about .5 miles)
100 pull-ups
200 merkins
300 squats
Run another mile.
Lt. Murphy liked to do this with a 20 lb. vest.
Murphy was killed in action in 2005, and CrossFit started the annual “Murph Challenge” in 2014.
We modify this to 20 sets of: 5 pullups, 10 merkins and 15 squats
YHC cut us off for time and to get in some other exercises.
Follow me back to football field. Circle up for Mary- various IC x 15 including Mason Twist, Kobe Bryants, Advanced Boat Canoe’s, Low Dolly, various planks, Freddy Mercury and Big Boi Sit-ups (oyo).
10 Burpees OYO
More time left to follow me to memorial garden for:
Dips IC x 15
Step-ups IC x 15
rinse and repeat
Dips OYO x 10
Step-ups OYO x 10
Up steps for calf raises: IC x 15
10 burpees OYO
CoT: Thanks to Rambo for taking us out. Prayers for Billboard’s cousin (Zach) having testicular cancer surgery today. Also for the families of the tragic school shooting in Nashville.
Announcement: Q Source topic Q 3.1: Shared Leadership- see Slack for link, Thursday, Mt. Vernon Panera 0630-0700.